The 5 Minute Maximal Power Field Test: Remember that the goal for the test is to ride as hard as possible but at the same time at a pace which allows you to complete the entire test. It is wiser to start a bit easier and build up effort finishing strong. Make you calibrate you power meter before the test, your trainer set up is in the same (or very similar conditions for all testing), enough fluids, a towel and the most important; you have to have fan(s) or something to cool you down as over heating can impact your testing negatively.

The average power for the test is what we'll use to calculate your Critical Power (in addition of a longer 20 min test) and your training levels will be percentages of that. It is very important that you should finish knowing you gave it everything you had but also to NOT start so hard for better results. After the test spin easy for 10-15 minutes as cool down.

The 20 Minute Maximal Power Field Test: Remember that the goal for the test is to ride as hard as possible but at the same time at a pace which allows you to complete the entire test. It is wiser to start a bit easier and build up effort finishing strong. Make you calibrate you power meter before the test, your trainer set up is in the same (or very similar conditions for all testing), enough fluids, a towel and the most important; you have to have fan(s) or something to cool you down as over heating can impact your testing negatively.

The average power for the test is what we'll use to calculate your Critical Power (in addition of a shorter 5 min test) and your training levels will be percentages of that. It is very important that you should finish knowing you gave it everything you had but also to NOT start so hard for better results. After the test spin easy for 10-15 minutes as cool down.

Body Weight in Pounds:

Interval 1 Average Watts:

Interval 1 Duration (mm:ss):

:

Interval 2 Average Watts:

Interval 2 Duration (mm:ss):

:

Intervals

Weight Kg

Minutes

Seconds

Duration [sec]

Avg Watts

W/Kg

Work [J]

Interval 1, 3-5 minutes

63.64

5

0

300

300

4.71

1414

Interval 2, 12-20 minutes

63.64

20

0

1200

260

4.09

4903

Results

Absolute

W/kg

CP in Watts

247

3.88

AWC in Joules

16000

251

R2

1.0000

Coggan Levels

Wattage Range

Active recovery

less than

136

watts

Endurance

138

185

watts

Tempo

187

222

watts

Threshold

224

259

watts

Aerobic Power

261

296

watts

Anaerobic capacity

more than

298

watts

Percentages of CP For sessions

65%

160

70%

173

75%

185

80%

197

85%

210

90%

222

95%

234

100%

247

105%

259

110%

271

115%

284

120%

296

Field Testing to Determine your Bike Training Zones using a Heart Rate Monitor

What is HR - MLSS?
The HR MLSS is your average heart rate you can sustain for roughly a 1 hr all our effort.

The 30 minute Bike Time Trail Test:
Remember that the goal of the test is for you to ride as fast as possible but at a pace which allows you to complete the entire 30 min test. Start the test and start recording your heart rate for the entire test. The average test is what you’ll use to calculate your Lactate Threshold Heart Rate. It is very important that you should finish knowing you gave it everything you had. Make sure your trainer is properly set up; you have a fan or something to cool you down, enough fluids and a towel.